The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health by Dorothy Calimeris, Sondi Bruner Read Free Book Online Page B

saucepan over high heat, combine the basmati rice, water, coconut milk, salt, and date pieces.
    2. Stir until the mixture comes to a boil. Reduce the heat to simmer and cook for 20 to 30 minutes, without stirring, or until the rice is tender.
    3. Divide the rice among four bowls and top each serving with ¼ cup of blueberries, 1 tablespoon of almonds, and 2 tablespoons of coconut.
    Sensitivity Alert
    TIME-SAVING TIP: Cook the rice the night before and reheat it in the morning to save time. Or combine the rice with the water and coconut milk, and soak overnight. This shortens the cooking time.
    PER SERVING
    Calories: 281; Total Fat: 8g;
    Total Carbohydrates: 49g;
    Sugar: 7g; Fiber: 5g;
    Protein: 6g; Sodium: 623mg

Overnight Muesli
    SERVES 4 TO 6 / PREP TIME: 10 MINUTES

    • VEGAN
    • MEDITERRANEAN
    • TIME-SAVING
    For a stress-free morning, a little work the night before means breakfast is ready when you wake up. The apple cider vinegar adds tartness and aids digestion, but can be omitted if you prefer. The apple juice and chopped apple add fruity sweetness.
    2 cups gluten-free rolled oats
    1¾ cups coconut milk
    ¼ cup no-added-sugar apple juice
    1 tablespoon apple cider vinegar (optional)
    1 apple, cored and chopped
    Dash ground cinnamon
    1. In a medium bowl, stir together the oats, coconut milk, apple juice, and vinegar (if using).
    2. Cover and refrigerate overnight.
    3. The next morning, stir in the chopped apple and season the muesli with the cinnamon.
    VARIATION TIP: The beauty of muesli is you can add whatever you have on hand. Tasty additions include fresh berries, nuts, toasted coconut, flaxseed, hemp seeds, and pumpkin seeds. Just add these when you add the chopped apple.
    PER SERVING
    Calories: 213; Total Fat: 4g;
    Total Carbohydrates: 39g;
    Sugar: 10g; Fiber: 6g;
    Protein: 6g; Sodium: 74mg

Spicy Quinoa
    SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

    • VEGAN
    • MEDITERRANEAN
    You’ll love this spicy-berry-nutty combination. Quinoa is a gluten-free seed that is high in fiber and protein. A bitter-tasting compound covers the seeds, which can irritate some people’s stomachs, so it is best to rinse the quinoa well before cooking. Hemp seed is also very high in protein, but can be omitted if it’s not easily found.
    1 cup quinoa, rinsed well
    2 cups water
    ½ cup shredded coconut
    ¼ cup hemp seeds
    2 tablespoons flaxseed
    1 teaspoon ground cinnamon
    1 teaspoon vanilla extract
    Pinch salt
    1 cup fresh berries of your choice, divided
    ¼ cup chopped hazelnuts
    1. In a medium saucepan over high heat, combine the quinoa and water.
    2. Bring to a boil, reduce the heat to a simmer, and cook for 15 to 20 minutes, or until the quinoa is cooked through (it should double or triple in bulk, similar to couscous, and be slightly translucent).
    3. Stir in the coconut, hemp seeds, flaxseed, cinnamon, vanilla, and salt.
    4. Divide the quinoa among four bowls and top each serving with ¼ cup of berries and 1 tablespoon of hazelnuts.
    Sensitivity Alert
    TIME-SAVING TIP: If you’re following the Time-Saving Action Plan, make this dish with cooked quinoa, sold in the frozen-food section of many grocery stores.
    PER SERVING
    Calories: 286; Total Fat: 13g;
    Total Carbohydrates: 32g;
    Sugar: 1g; Fiber: 6g;
    Protein: 10g; Sodium: 44mg

Buckwheat Crêpes
with
Berries
    SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 5 MINUTES PER CRÊPE

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    Crêpes take practice, but once mastered they are easy to make and make any day special. Serve these berry-filled crêpes drizzled with maple syrup, chopped nuts, and a dollop of Coconut Cream (see here ). This crêpe batter can be used to make sweet or savory crêpes.
    1 cup buckwheat flour
    ½ teaspoon salt
    2 tablespoons coconut oil (1 tablespoon melted)
    1½ cups almond milk, or water
    1 egg
    1 teaspoon vanilla extract
    3 cups fresh berries, divided
    6 tablespoons Chia Jam (see here ), divided
    1. In a small bowl, whisk